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Friday May 1

General Warm Up Dynamic Warm Up Alternate between movements at 75 second intervals Deadlift 4x8 at 50% Box Jumps 4x10 Partner WOD 30 GTO (115/75) 50-40-30-20-10 DU 25-20-15-10-5 T2B 100 WB Cash Out: Band Pull 3x10, GHD Plank 3x25 LionHeart Barbell Club Front Squat 3 RM Snatch 1 RM Clean and Jerk 1RM

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Friday April 24

General Warm Up Dynamic Warm Up Deadlift 20 min to est 1 RM "Baseline" 400m 40 AS 30 Sit Ups 20 Push Ups 10 Pull Ups or AMRAP 10 "Baseline" Cash Out: Band Pull 3x10, GHD Plank 3x20 LionHeart Barbell Max Snatch Max Clean and Jerk

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Friday April 17

General Warm Up Dynamic Warm Up Deadlift 3x2, last set at 85% AMRAP 10 10 GTO (75/45) 8 T2B 30 DU Cash Out: Band Pull 3x10, GHD Plank 3x20

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